Warm-up
Sandbag Skills

Strength
Every 2 Minutes for 14 minutes: 2 Bear Complexes
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
– Shoulder to Overhead

Showdown WOD 1
“Heavy Sack”
535m Sandbag Run (48, 36)
40 Hang Power Cleans (115, 75)
535 Run (no sandbag)
20 Thrusters (115, 75)
20 Sandbag Over the Shoulder (48, 36)

Intermediate
535m Sandbag Run (36, 24)
40 Hang Power Cleans (75, 45)
535 Run (no sandbag)
20 Thrusters (75, 45)
20 Sandbag Over the Shoulder (36, 24)

Advanced
535m Sandbag Run (60, 48)
40 Hang Power Cleans (135, 95)
535 Run (no sandbag)
20 Thrusters (135, 95)
10 Sandbag Over the Shoulder (140, 90)

Extra Work
5 Rounds
250m Row
1 Minute Rest
-Report the fastest and slowest rounds

Warm-up
Burpee Breakdown
Overhead mobility
Tricep mobility

Skill
Handstand Hold
Handstand Push-up

WOD – 12 minute Cap
“Bruised Ego”
60/50 Calorie Row
30 Handstand Push Ups
60/50 Calorie Row

Intermediate- 30 Push-ups
ADV- 10 Strict Deficit Hand-stand Push Ups (3.25″/2″)
20 Deficit Handstand Push Ups (3.25″/2″)

5 minute Rest

WOD 2
Every 3 Minutes for 12 Minutes
250m Ski or 15/12 cal Bike or 200m run
15 GHDs

Extra Work
Warm-up
snatch and then complete
“Ascent”
1 Rep Attempt every 3 Minutes
15 seconds to complete the lift
3 Attempts

Warm-up
9-6-3
Burpee Lateral Jumps
Front Squat w/ Pause
Bent Over Rows x 2

Strength
EMOM16
Odd- Box Squat– 3 Reps
Even- Strict Pull-ups- 5 Reps

ADV- 3/2 Weighted kipping muscle ups (20/10) or Strict Muscle-ups

WOD
21-15-9
Front Squat (135,95)
Burpee Lateral Jumps
Chest to Bar Pull-ups

ADV – Axle Bar

Extra Work:
Tabata Bike
Rest 1 Minute
800m Run
Tabata Ski Erg

-post lowest # of cals for Bike and Erg and an 800m run time

Warm-up
Quick Dynamic Hamstring opening THEN
200m Shuttle Runs

Mobility
Calves and Hamstrings

WOD
For Time:
30 Clean and Jerks (155,105)
300 Double Unders

Every 4 minutes Run 1 loop (535m), starting at 3-2-1 go!
0:00
4:00
8:00
12:00
……..

Break up the Reps however you would like. Go in with a plan!

ADV- 185,125

*Coaches note* – Athlete’s will only have 90s – 120s to chip away at the C&Js and double unders each time before you have to run again. Ideally this workout should take between 20-25 mins. Plan accordingly and pick a ratio where you are moving as much as possible during that time. There is a 35 minute time cap.

Extra Work
EMOM14
Odd- 25 ft Front Rack Lunge
Even- 10/7 Kipping Ring Dips

Rest Day

Warm-up
BCBS Line Warm Up

Midline
Alternating Tabata
Hollow Rocks
Superman’s or Superman Rocks

WOD
3 Rounds
1000m Row
30 Wallballs
15 Deadlifts (275,185)
15 Box Jumps (30,24)

-60/50Calorie on the bike sub
-1000m ski erg sub

Extra Work
10 Minute AMRAP
10 L pull-ups
20 GHD Sit-ups
50 ft Handstand Walk
-sub a 25 handstand walk or 20 shoulder taps if unable to complete 50 ft